Palms Down Dumbbell Wrist Curl Over A Bench

Isolate and strengthen your forearm muscles by performing wrist curls with controlled movements.

Instructions

• Sit on a bench with a dumbbell in each hand and your feet flat on the floor.
• Rest your forearms on your thighs with your palms facing down.
• Let your wrists hang just beyond your knees.
• Curl your wrists upwards, lifting the dumbbells.
• Hold the contraction briefly then lower the dumbbells back to the starting position.
• Ensure slow, controlled movements throughout the exercise.

Common Mistakes to Avoid

• Using too much weight, leading to poor form.
• Not using the full range of motion.
• Allowing the elbows to move instead of keeping them stationary.
• Performing the exercise too quickly.

Additional Information